Bicep Curls

Intermediate
Core Bench or Sturdy Surface
HIIT

Benefits

Improves core rotation strength

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 17 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
62
Average BPM
148
74% of max
Max BPM
199

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,993
Calories
191.6g
Carbs
75.8g
Protein
50.6g
Fats

Micronutrients

Sugar: 35.2g
Sodium: 1,615.0mg
Cholesterol: 181.2mg
Serving: 201.6g

Meal Preparation

Method: Baked
Prep: 36 min
Cook: 29 min

Calorie Balance Analysis

Calorie Intake
1,993
from food
Calories Burned
1,541
during workout
Net Balance: +452 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~796 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.2 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
19 years
Gender
Female
Weight
72.0 kg
Height
1.94 m
BMI
19.1
Normal
Body Fat
21.7%
Lean Mass
56.4 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 3.2 liters of water daily.

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